THURSDAY 2.14.2019

THURSDAY 2.14.2019

STRONG

Warm-up

Snatch Warm 

3 snatch pulls from floor
3 snatch high pulls
3 muscle snatch
3 behind neck press
3 overhead squat
3 power snatch
3 squat snatch

2-3 times with empty bar only

Warm-up

OHS Hold

Weightlifting

METCON-BURN

Snatch Pull + Snatch High Pull + Power Snatch + HHV Snatch (squat) + OHS 

Warm up.

Build to "heavy"

Every 0:90 on the 0:90

5 rounds

MetCon

"Belly Flop"

21-15-9

Box Jump Overs (24/20)
Power Cleans 115/85
Chest to Bar Pull-ups
Front Squats 115/85
Lateral Barbell Burpees
Push Jerks 1185/85